SPEED PROGRAM THE SPEED PROGRAM

SPEED PROGRAM
THE SPEED PROGRAM
Remember, perfect technique is the #1 emphasis with the BFS Speed Program. Faster times will follow
perfect technique. The Speed Program is as follows:
1. Start with a Sprint Learning Session with focus placed on
the following body areas:
• Two 30-50 yard sprints with focus on the Head and Eyes
• Three 30-50 yard sprints with focus on the Back, Arms and Wrists
• Three 30-50 yard sprints with focus on the Legs, Knees and Feet
• One additional sprint with focus on any problem area
2. Do 5 practice starts with a 10 yard sprint.
A good start can shave a good tenth of a second off your time. The following is the BFS
3. Finish with 5 full-speed sprints.
The following is a list of points that produce results in speed improvement:
1. Sprint 2 to 3 times a week
2. Sprint 10 to 100 yard distances.
3. Get timed once or twice per month. Record and chart all times. A stop watch or a Speed
Trap (see page 19) may be used to time the sprints.
4. Sprint year-round: Weather not permitting, sprint 20 or 30 yard distances. A 3.0 second 20
yard sprint is relative to a 5.0 second 40 yard dash.
5. Use video analysis to evaluate sprint form.
6. Incorporate a flexibility routine a minimum of six times per week (see page 4).
7. Do plyometrics a minimum of two times a week (see page 14).
8. Parallel Squat once a week; you must squat down to a position where the upper thigh is
parallel to the ground.
9. Straight Leg Deadlift twice a week. This is a secret which very few people know about.
This builds and stretches the glutes and hamstrings at the same time. It is critical to speed
improvement. Use a weight that is 40% of your Parallel Squat max and do 2 sets of 10
repetitions.
10. Do Cleans once a week. This helps tremendously in developing sprint starts.
11. Practice the 8-Point Sprint Learning Sessions 2 to 4 times a week.
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SPEED PROGRAM
THE START
The best way to start your forty is to use a stance similar to a sprinter’s stance. You want your legs
close together. The lead leg should be about four to six inches back from the starting line. The back
leg could vary, but the ball of the foot should dig and plant deeply into the ground. It’s a cramped,
uncomfortable position that should feel like a snake that’s coiled and ready to strike. Just before you
get ready to explode forward out of your coiled stance, the hips should raise up higher than the shoulders.
The shoulders should lean over the line with the head down. Do not raise your head head up.
There are two reasons. First, it would tend to pop you up too soon rather than keeping you low at the
beginning of your sprint. Second, lifting the head up makes you tight; and keeping relaxed is important.
Remember, the key is to get a good forward body lean.
Another trick is to raise the arm opposite from the back leg way up above the hips. The idea is to
punch out hard to force you into an explosive start. It should throw you out of your stance. When you
explode forward, I concentrate on the first three steps. When you punch out with your arm, your back
leg will automatically explode forward. Keep your head down and look where your first steps will be.
Those first three steps are all power. These steps perpetuates everything that follows.
READY Position: Place the lead leg
about 4 to 6 inches back from the
starting line.
SET Position: Raise the butt higher
than the shoulders. Push your arm
back as far as possible. Lean as far
forward over the line as you can without
falling over.
On GO, the raised arm should punch forward and propel you out of the stance.
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SPEED PROGRAM
SPRINT LEARNING SESSIONS
Each athlete should participate in a Sprint Learning
Session (SLS) two to four times a week, in-season
and off-season. These sessions can be done in
groups or individually. Critique by a coach, parent
or teammate is important.
Improving running technique is the sole purpose of
SLS’s. Up to 9, half-speed sprints should be run
and evaluated each session. There are eight points
of the body that should be evaluated: the head,
eyes, back, arms, wrists, legs, knees and feet (see
the 8 Point Checklist to the right). Each of these
eight points fall into one of three body areas: the
head, torso or legs. With each half-speed sprint, a
different area should be focused on. Learning
speed technique is accomplished through constant
weekly repetition and can only take place when the
body and mind are fresh.
Here is a list of guidelines for SLS’s
• The learning sessions should be done directly after the warm-up and flexibility period.
• Up to 9 half-speed sprints should be done
per session which can be divided into 3
sprints per body area. If one area proves
more difficult for the athlete, more sprints
can be done concentrating on that area
while doing fewer sprints for the other areas.
However, nine learning sprints should be
enough no matter how the sprints are divided.
• The distance for each sprint should be
30-50 yards with recovery time being 15-20
seconds (about the time it takes to walkback).
• Each sprint should be 1/2 to 3/4 speed and
never full-speed for learning purposes.
• The SLS should never be considered a
part of the athletic conditioning but only part
of the learning process.
8-POINT CHECKLIST
HEAD
1. HEAD - The head should be held
up parallel to the ground.
2. EYES - The eyes should be fixed
on a target straight ahead.
TORSO
3. BACK - The back should be
upright and locked in.
4. ARMS - The shoulders should
stay loose with elbows fixed at
a 900 angle. The elbows should
thrust back and up quick and
hard. The arms should never
swing across the body but
should swing straight forward
and straight back.
5. WRISTS - The wrists should simulate
a whip action as the
shoulder rotates back.
LEGS
6. LEGS - Initial leg action is to lift
forward and then up.
7. FEET - Feet should make the initial
plant directly under the hips
and not out in front of the body.
The toes should be kept up -Don’t let the foot drop. The
toes should not point in (pigeon
toed) or out (duck feet) but
should point straight ahead.
8. KNEES - At end of the leg drive,
the knee should fully extend.
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SPEED PROGRAM
SPEED DRILLS
Speed drills are meant to augment the BFS Speed Program but should never replace the Speed Program.
Some speed drills are designed to isolate the different movements involved in sprinting in order to evaluate
and improve technique such as the General Speed Drills (this page) and Specific Speed Drills (see page 12).
Other drills are designed to improve agility and foot quickness as with the agility circuit (see page 13), the
Dot Drill (page 3), Jump Roping, etc. Devices such as sprint chutes and sprint sleds (page 16) can be used
to increase running power. It is usually best to pick only a few drills each sprint workout day.
The A-Run
The purpose of the A-Run is to develop quick foot
transfers. During this run, concentrate on getting
the knee high then thrusting the foot back down
hard and quick. The runner should not just stride
but should get the knees up. Come down hard and
fast on the heel in order to get a good rotation and
the feeling of a quick turnover.
Teaching Tips:
Emphasize a quick transfer from one leg to the next. The faster the leg comes down and the faster the
runners weight is transferred to that leg the better. Also make sure the runner keeps the head up, the chest
spread, the lower back locked in and the toes pointed forward.
The A-Run with Extension
The purpose of this drill is to help develop quick
foot transfers and to teach good leg extension.
During this run, concentrate on getting the knee
high, reaching out with the leg and then pulling the
heel quickly down to the ground.
Teaching Tips:
Emphasize quick movements. The faster the leg comes down and the faster the runners weight is
transferred to that leg the better. Also make sure the runner keeps the head up, the chest spread, the
lower back locked in and the toes pointed forward.
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SPEED PROGRAM
BUTT KICKS
Butt Kicks help develop an extended range of motion while stretching the quadriceps Simply kick your heels all the way back until they come in contact with the
butt. Then bring them straight down.
Teaching Tips:
Make sure the runner keeps the head up, the chest spread, the lower back
locked in and the toes pointed forward.
HIGH KNEES
High knees help develop good knee height for
faster sprints. They also stretch the glute and
hamstring muscles. The runner should hold both
hands up in a stationary position. While running,
the runner should thrust the knee up as high as
possible. The knee should go higher than hip
level.
Teaching Tips:
Make sure the knee gets as high as possible. Quickness should also be emphasized. Also make sure
the runner keeps the head up, the chest spread, the lower back locked in and the toes pointed forward.
Teaching Tips:
STEP LUNGES
Step Lunges develops balance, hip & leg strength,
hip & leg coordination and teaches good leg extension. It is important to go very slow and controlled.
The runner should step out as far as possible,
plant the foot, let the back knee touch the ground,
push off with the back leg and thrust back up with
the front leg.
Make sure the runner keeps the head up, the chest spread, the lower back locked in and the toes pointed
forward.
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SPEED PROGRAM
THE POWER SKIP
The Power Skip helps develop quick explosive movements and
strengthen the tendons and muscles in the ankles. It also stretches
the glute and hamstrings. During this run, the runner should power the
knee up then snap it down and back with a quick, hard movement.
Teaching Tips:
Emphasize a quick transfer from one leg to the next. The faster the leg comes down and the faster the
runners weight is transferred to that leg the better. Also make sure the runner keeps the head up, the
chest spread, the lower back locked in and the toes pointed forward.
BOUNDING
Bounding develops quick explosive movements
while strengthening the tendons and muscles in
the ankles, glutes and hamstrings. It also improves
knee height and balance. Try to bound as high and
far as possible while maintaining good balance.
There are two variations:
1. Arms go back and forth like a regular sprint.
2. Both arms go forward and back together as in jumping (as shown).
SIT AND PUMP
The Sit and Pump drill emphasizes the importance
of arm swing. It develops quick and strong arm
movements. It also stretches and strengthens the
arms. Sit on the ground and pump arms faster and
faster until almost bouncing off the ground.
Teaching Tips:
Emphasis punching the elbow back as far and high as possible. Also emphasis loose shoulders and
wrists. The wrists should whip back because they are so loose. Don’t allow tensed shoulders. Make sure
the athlete keeps the head up and focused, the chest spread and the lower back locked in.
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